Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Aug 19, 2018:

activity

time

miles

Run

3:17:44

22.74

(8:42)

36.6

(5:24)

O - Training

3:10:58

17.65

(10:49)

28.4

(6:43)

57c

Warm up /down

43:00

1.93

(22:19)

3.1

(13:52)

Gym

35:00

Total

7:46:42

42.32

68.1

57c

averages - sleep:9 rhr:8 weight:70.6kg

2:00

0:00

» now

Sunday Aug 19, 2018 #

10 AM

O - Training 42:15 [4] *** 6.0 km (7:03 / km)
ahr:169 max:179 20c rhr:6 slept:8.0 weight:71.1kg shoes: VJ Sarva 2018

Middle simulation.
Generally good orienteering, even if the controls didn't always appear exactly where I expected them. But process was I think good and controlled.

Run 28:00 [2] 5.0 km (5:36 / km)
shoes: VJ Sarva 2018

Warm up /down 18:00 [2] 1.1 km (16:22 / km)
shoes: VJ Sarva 2018

Saturday Aug 18, 2018 #

10 AM

Run 1:15:18 [2] 14.0 km (5:23 / km)
ahr:139 max:161 rhr:8 slept:9.0 weight:70.8kg shoes: S1

You would think that with 13 degrees, overcast, threat of rain and plenty of wind and most importantly, avoiding the nudist beach, the chance of me seeing any exposed human flesh would be 0%. You would be wrong, very very wrong.

It started off innocently enough, I passed a young boy and I thought "that is a bit unusual to see a child out for a walk in Nordmarka on their own, I wonder who he is with".

Round the next corner and my question was unfortunately answered as I met the child's mother in the bent over barbell pull position having been caught short. Her dog did not look particularly impressed.

Friday Aug 17, 2018 #

Note
rhr:6 slept:8.75 weight:69.8kg (rest day)

Unplanned rest, would have trained if it was winter, but it isn't so I didn't. While I am in "go" mode at least until next weekend, there is no need to do anything daft. Probably didn't recover quite as well as I should have after yesterday's efforts.

Thursday Aug 16, 2018 #

8 AM

Run 24:40 [2] 5.0 km (4:56 / km)
ahr:134 max:151 rhr:9 slept:8.75 weight:70.6kg shoes: S1

Morning jog. Glute doms

6 PM

O - Training 45:32 *** 10.0 km (4:33 / km)
ahr:164 max:181 10c shoes: VJ Sarva 2018

O intervals Grønmo Standard Style - last short, 2nd murder, 1st bonus C Østmark C.

Splits:
9.16/22/8.28 [5] - 3.50? - 2.25(control) - 3.20?
17.17 [5] - 4.03? - (4.45 to murder)
10.15 (short)

Run 25:00 [2] 4.6 km (5:26 / km)
shoes: VJ Sarva 2018

Warm up /down 25:00 [2] 2.0 km (12:30 / km)
shoes: VJ Sarva 2018

Wednesday Aug 15, 2018 #

9 AM

Gym 35:00 [1]
rhr:9 slept:8.5 weight:70.6kg

Back to maintenance
2x6x40 lunge
3x4x70 back
3x4x70 dead
2x8x20 calf

6 PM

Run 44:46 [2] 8.0 km (5:36 / km)
ahr:127 max:157 shoes: AG1B

Easy run. Ominous sky, autumn vibes.

Tuesday Aug 14, 2018 #

6 PM

O - Training 1:43:11 [2] *** 12.4 km (8:19 / km)
ahr:120 max:148 27c rhr:10 slept:10.75 weight:70.6kg shoes: VJ Sarva 2018

Short session to get back into things

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